Incorporating 5 Essentials™
Get a chiropractic exam. Chiropractic care complements and enhances the keto diet. The underlying premise of chiropractic care is to remove interference in the central nervous system, as it controls and coordinates all the functions of the body, including your metabolism. (4)
Keep carbohydrates to a minimum. Aim for a diet that consists of 5% carbs, or less than 50 net carbs per day. (5)(6) Net carbs are carbohydrates which are digested and affect blood sugar. (5) Net carbs can be calculated by subtracting the amount of fiber and sugar alcohols from the amount of carbohydrates. (5) For example, if a food has 15g of carbs, 6g of fiber, and 2g of sugar alcohols, it contains 7g of net carbs.
Avoid sugar, grains, starchy veggies, and most fruits. Starchy veggies include potatoes, sweet potatoes, beans, and lentils. Fruits, especially tropical fruits such as bananas, pineapple, and mango contain a sizable amount of sugar and carbohydrates. Small quantities of berries are the best fruit choice, as they are high in fiber and low in sugar.(7)
Eat mostly healthy fats. Sources include cold-water, wild-caught fish, raw nuts, eggs, avocado, and grass-fed, organic butter. (8) Aim for a diet which consists of about 60-75% healthy fats.(6)
Avoid artificial sweeteners. Instead, choose natural sweeteners such as stevia, erythritol, or allulose. Although artificial sweeteners are typically zero calorie, they can often cause unnecessary insulin secretion.(9)
Consume adequate amounts of protein. Sources include cage-free eggs, grass-fed, organic beef, free-range chicken, and cold-water, wild caught fatty fish. Aim for a diet that consists of about 20-30% protein.(6)
Drink at least 8 glasses of clean, filtered water per day. As your body switches its fuel from glucose to ketones, it is critical to supply the body with fluids and electrolytes to avoid symptoms of nausea, fatigue, and headaches. (10) These symptoms may occur as a result of what’s called the “keto flu” and can be reduced or prevented with proper electrolyte and mineral balance.(11)
Learn to manage stress. Stress contributes to weight gain due to multiple factors - including increased levels of cortisol and emotional eating.(12)
Get at least 7-9 hours of sleep per night. (13) Sleep is fuel for the brain, and the lack of sleep may alter metabolic processes, increase appetite, and encourage poor eating choices during the day.(14)(15) Additionally, eating a ketogenic diet can help to improve your quality of sleep. (16)
Oxygen & Exercise
Exercise regularly. Exercise has many benefits, including fat loss, muscle building, and reduced risk of disease. (17)(18) Aerobic exercises, such as swimming, jogging, and biking, or high-intensity, short-duration exercises have shown promising results.(19)(20)(21)(22) Strive to exercise for at least 30 minutes, 3-4 times per week.
Please consult with your healthcare practitioner before starting any exercise program.
Use toxin-free beauty and cleaning products. Exposure to chemicals, like lead, can contribute to obesity and obesity-related diseases. (23) In fact, the rise of obesity has been found to possibly correlate with an increase in industrial chemicals over the past four decades. Endocrine-disrupting chemicals could be linked to the obesity epidemic, a term researchers call “obesogens.”(24)
If you have any concerns about your weight, please consult with your healthcare practitioner about performing the proper blood tests.
Talk to your healthcare practitioner about including these and/or any other supplements in your dietary practices.
Keto Supplement Recommendations
Max Keto Bar
Max Keto Electrolytes
Max Keto MCT
Instructions for Use
One bar as needed for a keto-friendly snack.
Mix 1/2 teaspoon in 20oz of water.
Mix one tablespoon in 8-12oz of liquid per day.
Daily Essentials for Men or Women
Two (2) capsules of Multivitamin (Men's or Women's)
One (1) capsule of Vitamin D3 + Probiotics
One (1) capsule of B-Complex with Delayed Release
Two (2) softgels of Optimal Omega
Two (2) capsules of Magnesium Glycinate
Instructions for Use
One packet daily with a meal.
Never modify any medications or other medical advice without your healthcare practitioner’s support.
*For optimal results, we recommend you perform a metabolic analysis profile test, which tests for key biomarkers that identify nutritional deficiencies, toxicities, bacterial overgrowth, and drug effects. Talk with your MaxLiving Chiropractor about the Metabolix Program to get tested and be able to obtain a more customized health plan.
1. Moodie A. Keto Diet for Beginners – Your Complete Guide. bulletproof.com. https://www.bulletproof.com/diet/keto/keto-diet-beginners-guide/. Accessed November 18, 2019.
2. Freeman JM, Kossoff EH, Hartman AL, et al. The ketogenic diet: one decade later. Pediatrics. 2007;119(3):535-543. https://www.ncbi.nlm.nih.gov/pubmed/17332207. Published March, 2007. Accessed November 18, 2019.
3. Phinney SD, Bistrian BR, Evans WJ, Gervino E, Blackburn GL, et al. The Human Metabolic Response to Chronic Ketosis Without Caloric Restriction: Preservation of Submaximal Exercise Capability with Reduced Carbohydrate Oxidation. zaggini.com. Metabolism. 1983;32(8):769-776. https://www.zaggini.com/old/media/the-human-metabolic-response-to-chronic-ketosis-without-caloric-restriction_14.pdf. Published August, 1983. Accessed November 18, 2019.
4. Ogura T, Tashiro M, Masud M, Watanuki S, Shibuya K, Yamaguchi K, Itoh M, Fukuda H, Yanai K, et al. Cerebral metabolic changes in men after chiropractic spinal manipulation for neck pain. Altern Ther Health Med. 2011;17(6):12-17. https://www.ncbi.nlm.nih.gov/pubmed/22314714. Published November, 2011. Accessed November 18, 2019.
5. Brooks S. How to Calculate Net Carbs on Keto – and Why they Matter. bulletproof.com. https://www.bulletproof.com/diet/keto/how-to-calculate-net-carbs-keto/. Accessed November 18, 2019.
6. Masood W, Uppaluri KR, et al. Ketogenic Diet. nih.gov bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK499830/. Published January, 2019. Updated March 21, 2019. Accessed November 18, 2019.
7. Spritzler F. 11 Reasons Why Berries Are Among the Healthiest Foods on Earth. https://www.healthline.com/nutrition/11-reasons-to-eat-berries. Published April 23, 2019. Accessed November 18, 2019.
8. Siriwardhana N, Kalupahana NS, Moustaid-Moussa N, et al. Health benefits of n-3 polyunsaturated fatty acids: eicosapentaenoic acid and docosahexaenoic acid. Adv Food Nutr Res. 2012;65(1):211-222. doi: 10.1016/B978-0-12-416003-3.00013-5.
9. Liang Y, Steinbach G, Maier V, Pfeiffer EF, et al. The effect of artificial sweetener on insulin secretion. 1. The effect of acesulfame K on insulin secretion in the rat (studies in vivo). Horm Metab Res. 1987;19(6):233-238. https://www.ncbi.nlm.nih.gov/pubmed/2887500. Published June, 1987. Accessed November 18, 2019.
10. Kubala J. The Keto Flu: Symptoms and How to Get Rid of It. healthline.com. https://www.healthline.com/nutrition/keto-flu-symptoms. Published April 3, 2018. Accessed November 18, 2019.
11. Tan-Shalaby JL, Carrick J, Edinger K, Genovese D, Liman AD, Passero VA, Rashmikant BS, et al. Modified Atkins diet in advanced malignancies – final results of a safety and feasibility trial within the Veterans Affairs Pittsburgh Healthcare System. Nutr Metab (Lond). 2016;13(1):52. doi: 10.1186/s12986-016-0113-y.
12. Roberts C, Troop N, Connan F, Treasure J, Campbell IC, et al. The effects of stress on body weight: biological and psychological predictors of change in BMI. Obesity (Silver Spring). 2007;15(12):3045-3055. doi: 10.1038/oby.2007.363.
13. How Much Sleep Do We Really Need? sleepfoundation.org. https://www.sleepfoundation.org/articles/how-much-sleep-do-we-really-need. Accessed November 18, 2019.
14. Beccuti G, Pannain S, et al. Sleep and obesity. Curr Opin Clin Nutr Metab Care. 2011;14(4):402-412. doi: 10.1097/MCO.0b013e3283479109.
15. Sharma S, Kavuru M, et al. Sleep and Metabolism: An Overview. Int J Endocrinol. 2010;2010:270832. doi: 10.1155/2010/270832.
16. Willi SM, Oexmann MJ, Wright NM, Collop NA, Key LL, et al. The Effects of a High-protein, Low-fat, Ketogenic Diet on Adolescents With Morbid Obesity: Body Composition, Blood Chemistries, and Sleep Abnormalities. Pediatrics. 1998;101(1):61-67. doi: 10.1542/peds.101.1.61.
17. Boutcher SH. High-Intensity Intermittent Exercise and Fat Loss. J Obes. 2011;2011:868305. doi: 10.1155/2011/868305.
18. Booth FW, Roberts CK, Laye MJ, et al. Lack of exercise is a major cause of chronic diseases. Compr Physiol. 2012;2(2):1143-1211. doi: 10.1002/cphy.c110025.
19. Lee BA, Oh DJ, et al. Effect of regular swimming exercise on the physical composition, strength and blood lipid of middle-aged women. J Exerc Rehabil. 2015;11(5):266-271. doi: 10.12965/jer.150242.
20. Ohkawara K, Tanaka S, Miyachi M, Ishikawa-Takata K, Tabata I, et al. A dose-response relation between aerobic exercise and visceral fat reduction: systematic review of clinical trials. Int J Obes (Lond). 2007;31(12):1786-1797. https://www.ncbi.nlm.nih.gov/pubmed/17637702. Published July 17, 2007. Accessed November 18, 2019.
21. Blond MB, Rosenkilde M, Gram AS, Tindborg M, Christensen AN, Quist JS, Stallknecht BM, et al. How does 6 months of active bike commuting or leisure-time exercise affect insulin sensitivity, cardiorespiratory fitness and intra-abdominal fat? A randomized controlled trial in individuals with overweight and obesity. British Journal of Sports Medicine. 2019;53(1):1183-1192. https://bjsm.bmj.com/content/53/18/1183.info. Published March 16, 2019. Accessed November 18, 2019.
22. Boutcher SH. High-Intensity Intermittent Exercise and Fat Loss. J Obes. 2011;2011:868305. doi: 10.1155/2011/868305.
23. Latini G, Gallo F, Iughetti L, et al. Toxic environment and obesity pandemia: Is there a relationship? Ital J Pediatr. 2010;36(1):8. doi: 10.1186/1824-7288-36-8.
24. Kelishadi R, Poursafa P, Jamshidi F, et al. Role of Environmental Chemicals in Obesity: A Systematic Review on the Current Evidence. J Environ Public Health. 2013;2013:896789. doi: 10.1155/2013/896789.
This content is for information purposes only. Any statement or recommendation in this publication does not take the place of medical advice nor is meant to replace the guidance of your licensed healthcare practitioner. These statements have not been evaluated by the Food and Drug Administration. MaxLiving information is and products are not intended to diagnose, cure, treat, or prevent any disease or provide medical advice. Decisions to use supplements to support your specific needs should be considered in partnership with your licensed healthcare practitioner.